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Hang Power Snatch

Learn how to properly perform the Hang Power Snatch with this complete demonstration video.

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What is the Hang Power Snatch?

The Hang Power Snatch is a complex Olympic lift that develops explosive power, coordination, and full-body strength. Ideal for advanced athletes, it primarily targets the shoulder, hip, and leg muscles.

How to properly perform the Hang Power Snatch

  1. Start with the barbell at your thighs, feet hip-width apart, and a slight bend in your knees.
  2. Engage your core and lift the barbell explosively by extending your hips, knees, and ankles.
  3. As the barbell reaches hip level, pull it up with your arms, keeping it close to your body.
  4. Quickly drop under the barbell, rotating your elbows forward and catching the barbell overhead in a partial squat position.
  5. Stand up fully, extending your hips and knees, to complete the lift.
  6. Lower the barbell back to the starting position with control.
  7. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Primary muscle
  • Full body
Mechanics type
Required equipment
Discipline
  • Weightlifting

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